@ Copyright – Aro Peter – all rights reserved worldwide.

“How I Drop 40 Pounds in 9 weeks

With This THREE Things”

...You May Model It Starting Tomorrow!

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DISCLAIMER AND/OR LEGAL NOTICES

The information presented herein represents the views and personal experience of the

author as of the date of publication.

Because of the rate with which conditions change, the author reserves the right to alter

and update his opinions based on the new conditions. Any omission you may have come

across is sincerely unintentional.

BEFORE YOU GO ANY FURTHER!

I will want you to take these key points before going further. In my fight against putting on more

weight, I learnt the following basics;

THE BASIC LESSONS

1- That I must cut my appetite. To do this, because I know I like eating much sizeable food; what I did

was to get a big size of food "but highly nourished with less calories".

2-That calories blows the body weight. The essence of my effort therefore is to manage calories and I

will be healthy.

3- That the only way I will drop weight is never to stop trying and never to stop making effort until I get

what finally works for my body metabolism because what works for Mr. A may not necessarily work for

Mr. B.

4- That taking Fruits and Vegetables much regularly also aid the process of shedding reasonable amount

of pounds.

I will like to take you straight to the point.

WHAT I USUALLY DO TO SHED CALORIES

-I first Cut Eating Too Much.

The food I cut includes Salad with dressing, ketchup and oils from on the road fast foods.

I applied the simple weight-loss process of eating fewer calories every day. If I take a particular

proportion Protein, I take two third of that proportion to be Carbohydrate while half of that very

proportion will make my fat intake.

- I cut My Drink.

Before now I use to drink a lot of beers between meals. I booze a lot!

But since I started my weight lost exercise, If I were to eat between meals my 3 only option is either to

take Protein, Fruit, vegetable or just clean water. I also drink clean water after cleaning my mouth every

early morning.

My beer-taking happen really once in a long while. I don't do all this things unconsciously; I do a lot of

reading to have discovered all this things I do. One of my finding is that Alcoholic Beverages are high in

calories that the body just stores them as excessive fat.

- I Train Intensely.

What I did was to try those long walk slowly as early as 5am and pick to the Joggings by 5:30am till

6am, between 6am and 6:30am I do the weights, machines and although it's not comfortable, I kept

pushing myself more harder every new day. The Gym in the early mornings of my Saturday; I usually

take longer hours. If you are a woman, don’t ever care if you’ll get bulky; lifting does not mean you'll get

huge. All you’ll focus on is to ensure your body change as you push for more energy demand.

- I avoid Stress as much as possible.

Because I understand that when the body is stressed it tends to increase fat storage and other

negative consequences to my entire weight loss effort, At Office I may not have as much control of my

time as possible, as soon as I close for the day, I drive home straight and do yoga, I take bath, see one

movie at least, cook, read a book to engage my mind.

- I Sleep early.

Enough sleep reduces stress drastically thereby inducing great fat loss. At least I maintain 8 hours of

sleep every night.

MY 3-Level FITNESS ROUTINE

To make it possible for you to model after my fitness style, I have decided to put clearly my 3-level

fitness routine.

LEVEL 1

You can follow this if you live a sedentary lifestyle, you currently do little to no exercise, consider

yourself to be out of shape, consider yourself to be obese by fitness standards.

RECOMMENDED LEVEL 1 ACTIVITY

- Walk at least 10-20 minutes, 3-5 days a week, moderate to less intensity

- Do dynamic stretching at least 5-10 minutes, 3-5 days a week.

LEVEL 2

You can follow this if you have moderate to low activity, consider yourself to be somewhat in shape,

started out at level 1 but have graduated after following it for at least 6 weeks.

RECOMMENDED LEVEL 2 ACTIVITY

- Do Interval Cardio: a walk and jog/run combo for 20-30 minutes, 3-5 days a week, moderate to

high intensity

- Begin walking to warm-up (about 3-5 minutes) and then jog/run until breathing hard or feel the

need to stop. Return to walking then jogging/running again before you are able to fully catch

your breath (This is intended to maximize fat burning potential)

- Do dynamic stretching at least 5-10 minutes, 3-5 days a week.

LEVEL 3

You can follow this if you have high to moderate activity; consider yourself to be physically fit, started at

Level 1 or 2 and have graduated from Level 2 after following it for at least 8 weeks.

RECOMMENDED LEVEL 3 ACTIVITY

- Do Interval Cardio (go see Level 2) for 30-45 minutes, 3-5 days a week, high intensity

- Do dynamic stretching at least 5-10 minutes, 3-5 days a week.

- Step It Up! If you want to step up these workouts and feel you are ready for it, add some body

weight calisthenics, plyometrics, or weight training to your routine.

WHAT I DO TO STAY ON TRACK

This is what I do stay on track

I TEAM UP

Since I realize that We Achieve More When We are a Team; so I team up! Teaming up to exercise is a

great way to stay motivated. You are less likely to skip workouts when someone is relying on you. By

incorporating your pal or neighborhood friend into your weight management program and workouts,

you are able to push each other and have someone to hold you accountable. Your company will also

serve as a good support system because they too are working towards similar health and fitness goals.

I OVERCOME PLATEAUS

A plateau is when you reach a point of little or change after a period of progress. Weight loss plateaus

occur for various reasons, but the most common are from skipping meals, not exercising, or performing

monotonous workout routines. I now do all this and more easily and regularly. According to how far I

have learnt, eating healthily without skipping meals will keep the body metabolism working at its peak.

Another great way I avoid plateaus is by switching my workout routine around. This occasional change I

observed usually keeps my body guessing what is next and in fat-burning and fitness anxious mode.

I REWARD MYSELF IF I HIT MY PERSONAL TARGET

I make sure I reward myself once I reach my goal but I stay away from food rewards. Instead I do a new

work gear or a new playlist from the store downtown. I do what will actually excite me for the next

workout. This way to some extent keeps me motivated.

I MAKE SURE TO STAY HYDRATED

This one is quite important especially if you know that Water makes up almost 60% of the body weight.

Scientifically it’s also proven that make food choices with higher water content eat fewer kilojoules at

meal. Hence the reason why I make sure I take at least 10 glasses of water per day (If you are a woman I

will advise you to take 8 glasses a day).

This is how I stay on track.

THE FOODS I LEARNT (In My Effort to Drop Weight) & HOW I PREPARE IT

1, I Learnt How To Prepare "Vegan Creamy Ginger-Coconut Noodles"

To prepare it, this is what I do:

When my pot heats I add olive oil, after heating I will then add garlic and ginger (I leave it to cook for 2

minutes), I will then add coconut oil, lemon juice and red pepper flakes, I will season it with pepper

and salt.

Next is I will stir and add in Kale. I will leave it to cook until greens have wilted (I use to leave the cooking

for up to 5 minutes).

I will then transfer the kale mixture to a blender, add in basil and cashews. Blend until smooth and

creamy, and then set it aside.

I will later wipe down the pot and place back over medium heat, add in zucchini noodles and peas, and

toss for 3-4 minutes. Once it has cooked, I will serve myself with small portion and reserve the rest; I

will then top the food am serving myself with green sauce.

INCASE YOU WANT TO STOP BY AND SHOP FOR THE INGREDIENTS; THIS IS THE COMBINATION

OF WHAT YOU WILL NEED:

1/2 Tablespoon extra-virgin olive oil

3 garlic cloves, minced

2 1/2 Tablespoon fresh ginger, peeled and minced

1 15-ounce cans lite coconut milk

2 Tablespoon lemon juice

Red pepper flakes, to taste

Salt and pepper, to taste

3 cups chopped kale

1/4 cup packed fresh basil

1/4 cup raw cashews

6 medium zucchinis, spiralized with blade C, noodles trimmed

3/4 cup defrosted green peas

2, I Learnt How To Prepare "Pasta Primavera"

To prepare it, this is what I do:

I put salt in water that fills my medium-size pot halfway. As soon it boils I add in broccoli, and cook for

two minutes, or, I drain it into a colander, pat dry it and set it aside.

I then place large skillet over medium heat, add in olive oil. As soon as the oil heats I add in garlic, red

pepper flakes and onions. I cook the onions for 2-3 minutes. Then add tomatoes, green peas and bell

pepper, and season with salt and pepper. I will then leave it for like another 3 minutes to done. If I still

observe that the bell pepper has not soften I will exercise patience until it softens.

I will then add in the zucchini noodles, carrot shavings, lemon juice and parsley, and toss for 2-3

minutes. After this time I will add in the Broccoli and Parmesan cheese, toss it in order to spread the

cheese. I serve myself one-third of the whole meal and top it with additional Parmesan cheese for it to

garnish.

INCASE YOU WANT TO STOP BY AND SHOP FOR THE INGREDIENTS; THIS IS THE COMBINATION

OF WHAT YOU WILL NEED:

1 1/2 cups broccoli florets

1 Tablespoon extra-virgin olive oil

3 Tablespoon minced garlic

1/4 Tablespoon red pepper flakes

1 cup cherry tomatoes, halved

1/2 small red onion, peeled and thinly sliced

1/2 cup defrosted green peas

1 bell pepper, seeds and top removed, thinly sliced

Salt and pepper, to taste

2 Tablespoon parsley, freshly chopped

2 medium zucchinis, spiralized with blade C

2 medium carrots, peeled and then shaved with a vegetable peeler

2 tablespoons lemon juice

1/2 cup grated Parmesan cheese, plus more for garnish

3, I Learnt How To Prepare "Chicken Zucchini Noodle Soup"

To prepare it, this is what I do:

I will place an empty soup pot over fairly heated gas cooker, I then will add in the onions, celery, carrots,

garlic, and red pepper flakes. I leave it for 3-4 minutes, then add in thyme and oregano, leave it to cook

for another 2 minutes stirring it frequently.

I will place in the chicken thighs and bay leaf, and pour in the chicken broth and water. Cover it and let

it boil. Once boiling I will lower to a steady simmer, and cook it for 30 minutes. After that, I will remove

the chicken and peel off the skin and discard it. Then, I will shred the chicken off the bone and set it

aside, with any available juices. I will place the bones back into the soup pot, and simmer uncovered for

10 minutes.

As the bone simmers, I will slice the zucchinis halfway lengthwise. Then, I will spiralize them, using

Blade C and then set it aside.

I will remove the bones and bay leaves and discard it. I will add the shredded chicken back to the pot,

along with the zucchini noodles. I will cook it for 5 minutes. I will then serve them warm.

INCASE YOU WANT TO STOP BY AND SHOP FOR THE INGREDIENTS; THIS IS THE COMBINATION

OF WHAT YOU WILL NEED:

1/2 heaping cup diced red onion

2 celery ribs, diced

1 large carrot, diced

2 garlic cloves, minced

1 pinch red pepper flakes

1 Tablespoon fresh thyme (or 1 Tablespoon dried thyme)

1 Tablespoon fresh oregano (or 1 Tablespoon dried oregano)

4 chicken thighs, bone-in, about 1 3/4 pounds

2 bay leaves

6 cups low-sodium chicken broth

2 cups water

3 medium zucchinis

4, I Learnt How To Prepare "Gluten-Free Zucchini Spaghetti Fried Eggs"

To prepare it, this is what I do:

I usually use a medium-size skillet. I will plate my skillet over fairly heated gas cooker coating it with

cooking spray. This time what I do is to combine all the ingredients for the breadcrumbs except the

water in a small bowl, and whisk it together. I add in water, and use my hands to form dough - this time

it begins to look like a ball.

I will crumble the dough ball into the heated skillet and continue to break it up with a wooden spoon. I

will cook it for 2-3 minutes (but at-times I do wait for it to break up, harden and become toasted). I will

then set it aside in a bowl.

This time I will place a large skillet over my fairly heated gas cooker and add in olive oil. Once olive oil

heats, I will add in garlic and red pepper flakes, and leave it to cook for like 30 seconds, I will add in

zucchini noodles, toss for 3-4 minutes until noodles have reached my desired expectation.

I will then later place my medium-size skillet back over my gas cooker coated with cooking spray. Once it

is heated I will flick water into the pan to know if it is ready, I will add eggs and cook it for like 5 minutes.

I will then plate half of my prepared zucchini noodles, top it with fried egg, and sprinkle breadcrumbs

over the meals.

INCASE YOU WANT TO STOP BY AND SHOP FOR THE INGREDIENTS; THIS IS THE COMBINATION

OF WHAT YOU WILL NEED:

For the breadcrumbs; I will make available:

2 Tablespoon almond meal

1/8 Tablespoon dried oregano flakes

1/8 Tablespoon dried basil flakes

1/8 Tablespoon dried parsley flakes

1/8 Tablespoon garlic powder

Salt and pepper, to taste

1 teaspoon water

For the pasta; I will make available:

2 medium zucchinis, spiralized with blade C or D

1 Tablespoon extra-virgin olive oil

1 large garlic clove, minced

1 pinch red pepper flakes

2 large eggs

THE SHOCKINGLY DISSAPPOINTING RESULT

While I did all this I still see myself dropping 10 pounds in 3 weeks, I was down, out and tired.

Although it's one method that worked but it’s quite slow. I kept up my effort but dropping only 10

pounds in 201pounds, I really pin-pointed how far I still have to go.

Although I have spent lots of money trying different weight loss products but because I was left

dejected with their various results that was why I decided on my own to take the bull by the horn and

take it on, although it worked with dropping 10 pounds it seemed to me like mission impossible.

THE COMBINED FORMULA THAT WORKED THE MAGIC!

With 10 pounds I needed more and I mean a more effective change of weight. I took to the internet with

my two tails in- between; this time I was lucky to come across this real gem combination that worked for

me finally. With my effort still on, I mean my learnt diet, my newly-found adopted way of life, I added a

“what I will call” the magic Manual.

This is what I added to my entire effort that eventually triggered the remarkable result, the next 9

weeks I followed this product, step-by-step, word-for- word, I dropped up to 40 pounds, I started

seeing my body adjusting and drawing firmly.

I started my surfing and so I came across a Specialist named Mike Geary. He is a certified personal

trainer and a certified nutrition specialist. He is also a widely published author. He has contributed a

number of articles to Muscle & Fitness Magazine and Oxygen Magazine. He has also published a number

of popular books, including The Top 101 Foods that FIGHT Aging and The Truth about Six Pack Abs. He is

an expert on both diet and fitness, and his methods have been proven to be effective.

I was eager to follow him through until I am able to get some professional weight loss advice from him,

I mailed him, he said instead for him starting to talk me through from one stage to another; he’d

recommend the best of his nutritional guide, he said he has put workable nutritional proven tricks he

can ever arrive at in his over a decade of Health and Nutrition Career and that he is confident of this

product because he has had good feedback from more than 80% of over thousands of people who

carefully followed the guide through.

I-Will-Recommend-You-Get-Yours-Directly-By-Clicking HERE

With one heart and a determined mind that yearns for a positive result, I followed it thoroughly. It

worked like magic and I feel amazing result with improved energy.

WHAT MORE DO I HAVE TO KNOW ABOUT IT?

While I am working with it, it makes me understand that I don’t have to be obsessed over calorie

counting, a point system, or pre-prepared diet foods but I can as well burn fat just by choosing the

right foods to eat that makes me feel 5-10 years younger. I learnt more strictly exactly what

combinations of these foods I have been misconceiving.

The results I was seeing from my physical-looks were clearly significant. I finally am able to get rid of

stubborn excess fat, and as long as I continued making simple health diet choices, I kept keeping it off. I

could finally experience improved digestion and higher energy level.

With this guide I was also able to unfold nuts that contribute seriously to my weight loss struggle, also

common foods, such as vegetable oil, whole wheat, homogenized milk, soy milk, canola oil, and energy

bars that can all contribute to obesity and increased risk for heart disease (including heart attack and

stroke) and diabetes.

I learnt further that Vegetable oil for instance, contains trans-fat and oxidized fats, both of which are

extremely bad. The Fat Burning Kitchen lays out in detail which foods are dangerous for health, including

a number of foods that are commonly marketed as “health” foods both by experts, media and the

general public. (To-Find-Out –More-&-Get-Yourself-A-Copy -Click HERE).

SO, WHAT SHOULD YOU DO TO DROP 40 POUNDS IN 9 WEEKS?

This is the combination I used that worked it out for me!

+ + = -40Pound in 9Weeks

MY FINAL PIECE

If you seriously needed result, you don’t get it by reading alone; you get it by backing your reading with

Action. Follow what I stopped doing, go and shop for those food ingredients and start practicing a diet-

kitchen, then get yourself the “The Fat Burning Kitchen” that will technically guide you through Day-

after-Day. While you are doing that, come back to this helpful book to purchase a copy of the ‘The Fat

Burning Kitchen’ by clicking HERE.

Do Have a Fruitful Weight Loss.

Peter.

MY NEWLY

FOUND

DIET

LIFESTYLE

THE FAT-

BURNING

FOODS I

LEARNT TO

PREPARE

THE FAT-

BURNING

KITCHEN

MANUAL